Monday, July 31, 2017

Tuesday 1st August 2017

Complete as many rounds as possible in 15 minutes of:
30 squats
20 handstand push-ups
10 deadlifts, 225 lb.

Post rounds completed to comments.

Sunday, July 30, 2017

Monday 31st July 2017

4 rounds for time of:
25 GHD sit-ups
15-ft. rope climb, 3 ascents
400-meter run

Post time to comments.

Sunday 30th July 2017

Rest Day

Saturday 29th July 2017

"Partners in Crime"
MMMFFF
Everyone is on deck for the final workout where executing work in time with a partner is paramount to get to the end of this one where some gymnastic skill will be tested.
For time: (16 min cap)
40 Synchronised Thrusters 60 / 40 kg
30 Synchronised Burpees over the bar
30 Synchronised Clean and jerks 60 / 40 kg
30 Synchronised Burpees over the bar
20 Synchronised Squat snatches 60 / 40 kg
Athlete 1 - 12 Bar muscle ups
Athlete 2 - 10 Bar muscle ups
Athlete 3 - 8 Bar muscle ups
Athlete 4 - 6 Bar muscle ups
Athlete 5 - 4 Bar muscle ups
Athlete 6 - 2 Bar muscle ups

Friday 28th July 2017

Snatch balance 1-1-1-1-1-1-1 reps

Wednesday, July 26, 2017

Thursday 27th July 2017

For time:
50 jumping alternating lunges, 50 steps
50 pull-ups
50 push presses, 42.5/30kg
50 hip extensions
50 burpees

Post time to comments.

Tuesday, July 25, 2017

Wednesday 26th July 2017

27-21-15-9 reps for time of:
Squat cleans 42.5/30kg
Ring dips

Post time to comments.

Monday, July 24, 2017

Tuesday 25th July 2017

For time:
50 box jumps, 30-in/24' box
50 kettlebell swings, 2 pood
50 knees-to-elbows
50 wall-ball shots, 30-lb/20lb. ball
50 burpees

Post time to comments.

Sunday, July 23, 2017

Monday 24th July 2017

Hang power clean 1-1-1-1-1 reps
Hang power snatch 1-1-1-1-1 reps
Push jerk 1-1-1-1-1 reps

Post loads to comments.

Thursday, July 20, 2017

Friday 21st July 2017

For time:
5 strict muscle-ups
50 double-unders
4 strict muscle-ups
40 double-unders
3 strict muscle-ups
30 double-unders
2 strict muscle-ups
20 double-unders
1 strict muscle-up
10 double-unders

Post time to comments.

Wednesday, July 19, 2017

Thursday 20th July 2017

AM session

Overhead squat 1-1-1-1-1 reps
Front squat 1-1-1-1-1 reps
Back squat 1-1-1-1-1 reps

Try to increase the load on each rep.

Post loads to comments.

PM Sessions = Strongman

Tuesday, July 18, 2017

Wednesday 19th July 2017

Dallas 5

5 minutes of:
Burpees
Then, 5 minutes of:
7 deadlifts, 80/55kg
7 box jumps, 24-in. box
Then, 5 minutes of:
Turkish get-ups, 17.5/12.5 dumbbell
Then, 5 minutes of:
7 snatches, 35/25kg
7 push-ups
Then, 5 minutes of:
Rowing (calories)

Complete as many reps as possible at each 5-minute station. Rest 1 minute between stations.

Post reps for each station to comments.

Monday, July 17, 2017

Tuesday 18th July 2017

8 rounds of:
Run 400 meters
Rest 90 seconds

Post total time to comments not including eighth rest.

Sunday, July 16, 2017

Monday 17th July 2017

Whole Life Challenge WOD #2
11 min AMRAP
Run 800m
75 Squats
50 Situps
25 Pushup
Max Burpees in remaining time

Then

Bench press 3-3-3-3-3 reps

Post loads to comments.

Thursday, July 13, 2017

Friday 14th July 2017

Rich

For time:
13 squat snatches, 70/55kg
Then, 10 rounds of:
10 pull-ups
100-meter sprint
Then, 13 squat cleans, 70/55kg

Post time to comments.

Wednesday, July 12, 2017

Thursday 13th Jul;y 2017

For time:
100 hip-back extensions

Each time you break a set or rest at the bottom, stop and perform 15 wall-ball shots.

Post time to comments.

Tuesday, July 11, 2017

Wednesday 12th July 2017

Strength Build to max weight of complex 1 Clean 3 Front Squats

WOD
16 min Time Cap

40 Thrusters 60 / 40 kg
30 Burpees over the bar
30 Clean and jerks 60 / 40 kg
30 Burpees over the bar
20 Squat snatches 60 / 40 kg

Max Bar muscle up in remaining time

Scaled Loads 40/30kg and Chest to Bar Pullups

Monday, July 10, 2017

Tuesday 11th July 2017

Barbara

5 rounds, each for time, of:
20 pull-ups
30 push-ups
40 sit-ups
50 squats

Rest precisely three minutes between rounds.

Post times to comments.

Thursday, July 06, 2017

Friday 7th July 2017

Complete as many rounds as possible in 12 minutes of:
9 dumbbell deadlifts,27.5/20kg
6 burpees
3 dumbbell power cleans, 27.5/20kg

Post rounds completed to comments.

Wednesday, July 05, 2017

Thursday 6th July 2017

Complete as many rounds as possible in 20 minutes of:
10 L pull-ups
10 handstand push-ups
20 hip extensions

Post rounds completed to comments.

Tuesday, July 04, 2017

Monday, July 03, 2017

Tuesday 4th July 2017

Complete as many rounds as possible in 45 minutes of:
Run 800 meters
10 deadlifts, 142.5/100kg
Run 800 meters
50 sit-ups

Post rounds completed to comments.

Saturday, July 01, 2017

Monday 3rd July 2017

Townsvill Show holiday today
No 5:30am class 9:30 and 5:30pm class are on
As is 6:45pm Beginners Course

3 rounds for time of:
15-cal. row
12 power snatches, 42.5/30kg
9 burpees

Post time to comments.

Sunday 2nd July 2017

REST DAY

Saturday 1st July 2017

DT

5 rounds for time of:
12 deadlifts, 70/50kg
9 hang power cleans,70/50kg
6 push jerks, 70/50kg

Post time to comments.

Friday 30th June 2017

5 rounds for time of:
25 wall-ball shots, 20-lb. ball to 10-ft. target
30 pull-ups

Post time to comments.

Thursday 29th June 2017

Tabata squats holding a 20/15kg. plate
Weighted dip 3-3-3-3 reps

Post Tabata score and dip loads to comments.